WARM UP
FOLSOM/RANCHO:
1 mile run
SACRAMENTO/ROCKLIN/WHITNEY:
5:00 skipping rope
3 rounds:
10 strict knees to chest
10 meter toy soldiers
10 alternating cossack squats
SKILL
FOLSOM/RANCHO:
4×25 yards freestyle (15 strokes Folsom), every 3 strokes do a full flip in the water, rest 30 sec after each 25
4×25 yards backstroke (15 strokes Folsom), medium effort, focusing on keeping chin high and out of the water, rest 30 seconds after each 25
SACRAMENTO/ROCKLIN/WHITNEY:
EMOTM 10:00:
ODD – 3 pull overs
EVEN – 50 double unders
WORKOUT OF THE DAY
FOLSOM/RANCHO:
3 rounds for time:
100 yard swim (60 stroke Folsom)
25 air squats
15 pushups
5 v-ups
SACRAMENTO/ROCKLIN/WHITNEY:
For time:
800m – 400m – 200m run
30-20-10: Pull ups-Chest to Bar Pull ups-Bar muscle ups
*scale to hardest version of pull up, but increase difficulty each round
Coaches notes: Swim skill is to practice the movement of flip turns and backstroke. Allow athletes to get comfortable flipping in the water with a full front flip. Swim WOD focus is maintain even speed and technique on the swim under fatigue.